Hi all, i recently finished a 12 week golden six routine after about 1. Doing westside method naturally powerlifting forums. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 increase your bench press now. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity.
Louie simmons when lifters repeatedly use the same simple method of training to raise their. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Westside barbell is the strongest gym in the world. Westside barbell template working with the standard template by jim wendler for. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. Westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method wholly. But thats because dave signs my checks and i have to nod and laugh whenever he says. This method also increases special strength qualities and perfects coordination, which will help advance technical skill.
Still training of course but had to bump the days forward due to job interviews and doing tests. I found out early on that after 3 weeks of doing the same lift i regressed. May 18, 2015 westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. For example, i like to keep my re work at a high volume after me main exercises 30 to 40 total reps with 45 assistance exercises and then work the.
If you ever watched a video of louie simmons speak, this book is no different. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. The standard template there is a great story from dave about how the standard template originated. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. With the conjugate method, each block of exercises may change every training session or variations of the classical lifts bench. Conjugate periodization the westside model catalyst fitness.
Ive heard it 435 different times and it never gets old. The gradient is rfu au b, so the steepest descent direction is given by the residual. Louie simmons method s book literally shows you the state of the art methodology to getting world record strength lifts. Finally, we could opt to go with the conjugate method for the last one to two months. Crossfits worldclass education and training includes entrylevel courses such as the level 1 certificate course, intermediatelevel courses such as the level 2 certificate course, and agespecific courses such as the crossfit kids certificate course. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. Jan 03, 2017 simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate.
Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. Westside for skinny bastards a modified lifting program. Whatever method is employed, there must be some maintenance hypertrophy work included throughout and calories must remain high. This is a complex method of rotating special exercises that are close in nature, in our case, to the power lifts.
Louie speaking to crossfit on the conjugate system part 1 increase your bench press now. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Jun 08, 2015 article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. The conjugate method westside barbell training log week 6. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. See more at the conjugate method is used by top athletes in every sport. Rev barbell club powerlifting using the conjugate method. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto.
There are countless ways to write a program that will yield results, but the name of. Traditional training plans addressed single qualities at a time, like the example above. When using the css, various methods are combined to produce the greatest. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. If you havent heard of conjugate planning by now you must have been living under a rock. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. In this short video aj roberts breaks down the basic conjugate method template. The conjugate method by westside barbell beast blog. Foreward the conjugate system is new hot word when it comes to training systems right now. Im sure most of you are familiar with westside barbell and the conjugate system and if you read my last article on the conjugate system for the competitive crossfitter before reading this one you got a small amount of background information on the basis of this system. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this.
Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. This should give you a solid base, just remember to always stick with the special exercises. The wide variety of special exercises will perfect form. For this reason it could be considered a periodization model, which is defined by sports scientist dr. Strength power clean, push jerk, overhead squat 1rm no more than 3 lifts over 90%. As with any traditional workout routine, the types of individual exercises will need to change on a regular basis. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. And, everyday we do the repetition method for the accessory movements.
The most fun thing about the conjugate method is the experimental aspect of it all. The philosophy tends to be that the main exercise is where you put up or shut up, and then come accessory time it ends up being a race to get home and relax. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. In this article i will give a brief outline of the methods used at westside and how to. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. The classic conjugate template calls for 4 training days per week. Ive also found that, like any other system, you must manipulate it to suit your specific needs. Then, in eight weeks time when youve barely made progress, you log onto your. I myself find it difficult to explain just how jumbled up his writing in this book is. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Dec 08, 2011 in my article the westside barbell conjugate method.
We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell. Any raw lifters here mess with the conjugate method. I squat wide stance with a higher bar position i bench. Oct 07, 2016 posts about olympic weightlifting written by conjugate weightlifting. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Westside for skinny bastards a modified lifting program for. I dont know if anyone here follows the westside method for powerlifting. An introduction to the conjugate gradient method without. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment.
The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week. Doing westside method naturally powerlifting forums t. Conjugate periodization the westside model catalyst. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. Phase 1 of the beginner powerlifting workout weeks 58. In my article the westside barbell conjugate method. This training is about power, strength, and above all else, commitment.
I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. Another option would be to alternate back and forth with three week blocks of each method, i. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Westside vs the russian conjugate system kabuki strength. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. We choose the direction vector d 0 to be the steepest descent directionof the function fu. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a.
Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. But thats because dave signs my checks and i have to nod and laugh. For the past year, the response towards this simple but. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. The westside barbell book of methods pdf ruchishen. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. Article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through.
Through my extensive research and experience, ive found that this system produces the best results. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. The 6 most blatantly misunderstood components of the westside barbell conjugate system. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Chief among these is the concept of conjugate training. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength. Amazingly it can also apply to general sport strength by applying his conjugate method to training. The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. The conjugate system for a crossfit gym twobrain business. Simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. The conjugate system is a cornerstone of westside barbell training. Its a 4 day a week program with 2 days being max effort days upperlower body and 2 days being dynamic effort or speed days also upper and lower body.
Mike stone as a form of fatiguemanagement that contains periods that repeat. In 1972, the most successful weightlifting club in history, russian dynamo club, experimented by rotating 2545 special exercises, to avoid accommodation, with great success. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. Louie simmons the westside barbell book of methods. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. Today, im going to talk about the basic conjugate training system with you. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world. Eknights modified westside barbell strength workout. An introduction to the conjugate gradient method without the. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Crossfit certificate courses are open to individuals and trainers at all stages of development.
Westsideconjugate template for olympic lifting christian. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. Lots of prehab work with 100200 reps of banded work every day, lots of reverse hypers, lots of dumbbell work, lots of silly looking movements. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt.
As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. This prevents your body from accommodating to the exercise or resistance and keeps them working to their highest capacities. Burley hawk the main exercise of a training day, whether it is a squat, bench, or deadlift, is what most lifters believe to be the pinnacle of the workout. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. Westside barbell book of methods simmons, louie on. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. The conjugate system is a proven way to boost your strength. The conjugate method our powerlifting program is for those seeking purely and solely, strength. While other strength coaches were using outdated models of periodization, in which athletes focus on specific training adaptations for a set time period before moving on to a different type of adaptation, louie. A lot of good information explaining the conjugate method but my god this book needed to be edited. The program is based around the 3 main lifts, the squat, bench press and deadlift.
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